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Muscle Building and BodybuildingTopics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Posted on here a bit last year, but life started to get into the way. Have been training in the time since, but have been focused more on general fitness (running, circuit training, etc) and weight maintenance.

I'm practically a stick figure (5'9", 155lbs), and am interested in putting on a little mass. My goals aren't anything too crazy, and while I certainly respect the goals of power lifters and/or bodybuilders, I'm really just looking to add a little bit of mass to get me into the 170-180 range.

I'm looking at a few routines right now, including Steve's 3-day, full body dumbbell routine on the M&S forum, and another I came across that uses the same moves 3x a week:

Wondering if there is any downside to running the same exact routine 3x a week? I know a lot of the classic BBers used to, and also know that at this point, I need to focus solely on getting more comfortable with the basics and adding weight to the bar as often as possible.

Any recommendations between the two? I know it's one of those things where you can't go wrong either way and are better off not overthinking it, but nevertheless appreciate any advice you guys might have.

I'm practically a stick figure (5'9", 155lbs), and am interested in putting on a little mass. My goals aren't anything too crazy, and while I certainly respect the goals of power lifters and/or bodybuilders, I'm really just looking to add a little bit of mass to get me into the 170-180 range.

Hi Beaver,

That's going to require that you train and eat like a bodybuilder for about 1.5 to 2.5 years.

Quote:

I'm looking at a few routines right now, including Steve's 3-day, full body dumbbell routine on the M&S forum, and another I came across that uses the same moves 3x a week:

Getting back into the swing of things. I've been lifting somewhat steadily since I last posted, but not with proper nutrition or enough consistency to see any major changes. The last two weeks, though, I've been putting everything into it - diet and routine.

Here's the program I'm currently running. It has been working well for me. ABA/BAB set-up lifting three times a week:

ABA/BAB set-up. So far, the dips/OHP combo has worked, but I might drop the dips if it gets to be too much, or the arm work at the end of the routine. I'm also not sure how my shoulders will respond to dips w/regularity; I hear mixed reviews abt the impacts on the cuffs.

Question on the t-bar rows. Right now, I'm using 45lbs plates, but read somewhere that you want to go with 25lbs or 35lbs plates increase the range of motion. Am I losing out a lot by using 45lbs and sacrificing that 3/4 inch or so of extra ROM, or that is broscience at its finest?